Building Seated Pedaling Power (5 points for winners)

Photo by Luca J on Unsplash

We’ve all been there. You crush those Zwift races, powering through the hills in your living room like a damn hero. Then you take the bike outside. And it’s like someone swapped your legs with two wet noodles. Seated power, my friend. It’s a nasty little reality check.

In 2023, I put in half my yearly training miles on Zwift. 5500 out of 13,000 kilometers. Mostly racing. And you know what happens when you get too comfy on the trainer, standing up to take that sweet 20-minute power push? You end up becoming a standing monster.

But then I realized—what the hell is this good for? I’m a beast out of the saddle, but when I sit down, my watts take a nosedive.

I’m like a car with a Ferrari engine in the front, and a golf cart battery in the back. Useless. So, what’s the game plan? Build seated power. It’s time to refocus.


1. The Pitfall of Trainer Addiction

First things first—stop pretending that Zwift or the trainer is your real world. Sure, you can build impressive numbers in those isolated, indoor races, but that doesn’t mean a damn thing on the road.

Trainer riding creates power numbers that lie. Those watts are artificially high because you’re not dealing with wind, terrain, or the force of gravity like you would outside.

You’re just cranking it out on a stationary bike, muscles firing under controlled conditions.

The moment you hit the road, those numbers can feel like an illusion. Getting used to out-of-the-saddle surges is great for short sprints, but long, sustained efforts while seated?

That’s where the magic lies. Seated power is the thing that holds you up on those brutal climbs and long-haul days. So, if you’ve spent too many hours standing in your living room, it’s time for some rethinking.


2. Strength Block Time—But Not the Usual Crap

You’re probably thinking, “I need to do more leg presses and squats, right?” Sure, strength training is key. But it’s not just about bulking up your thighs like a bodybuilder.

It’s about the muscles that keep your ass planted in that saddle. You’ve got to work the muscles that stabilize your core and give you a consistent, smooth pedal stroke.

Strength blocks aren’t just about blasting legs with low reps and heavy weights. The trick is to focus on higher rep, lower weight exercises to work endurance—yes, endurance with power. This is a long-term game.

Try these in the gym:

  • Leg presses (but moderate weight, high reps—this is about endurance)
  • Single-leg deadlifts
  • Core exercises like planks and leg raises to keep that power steady when you’re sitting in the saddle for hours.
  • Lunges and step-ups for extra hip power and stability.

3. Seated Hill Reps—Not as Fun as It Sounds

Take your weekly hill repeats and force yourself to sit down. There’s something about the natural incline of a hill that forces you to generate real seated power.

When you can’t stand up and get away with lazy pedaling, you’re forced to engage those muscles that control steady, seated power. But don’t go easy on yourself—work hard to hold your form, engage your core, and push those watts at lower cadences.

The hill reps should be done in a gear that forces your legs to work through the resistance. Start with long, steady climbs, then gradually work in short, hard efforts. Don’t bail out to a standing effort when things get tough—stay seated.


4. High Cadence for the Win

Sure, you can stomp like a mule at 60 RPM and get some power. But you’re not going to build seated power that way.

You need to work on that cadence, baby. Smooth, fluid, and efficient. Push your cadence up to 90 RPM during your Z2 (zone 2) rides.

At first, it will feel impossible. You’ll want to quit. You’ll tell yourself it’s just too damn hard. But trust me, this is the way forward.

Why? Because a smooth, fast pedal stroke builds efficiency. The quicker your legs turn, the less energy you waste, and that translates to sustainable power when you’re sitting on that bike all day long. Work it in slowly during Z2 rides and build up.


5. Track Riding—Yes, You Heard Me Right

Track cycling is a weird, magical beast. It’ll teach you the real meaning of seated power.

Don’t have a velodrome nearby? Try something close. Find a gear that keeps your legs moving fast, but forces you to use your body’s natural rhythm to power the bike. Sure, it’s gonna feel strange at first—like trying to learn to walk on a tightrope—but it’ll pay off.


The Magic Table of Seated Power vs. Trainer Power

Trainer Power (Out of Saddle)Real-World Seated Power
5.2 w/kg for 20 minutes (Trainer)3.5 w/kg for 20 minutes (Seated)
30 seconds full sprint (Trainer)20 seconds seated sprint (Real World)
60 RPM cadence (Trainer)90 RPM cadence (Real World)

As you can see, you can’t rely on those flashy numbers from your Zwift world. The seated power will always be lower, but it’s sustainable.


Conclusion

Look, it’s all smoke and mirrors until you get outside.

Sure, the trainer can be a crutch, but it’s only real-world riding that tells you who you really are as a cyclist.

And if you’ve been slacking on seated power like I did, it’s time to get real. Lower the watts, smooth out your pedal stroke, and embrace the suffering—because, let me tell you, when you finally build that seated power, your legs won’t just be your engine. They’ll be your damn masterpiece.

So, stop staring at that Zwift screen. Stop pretending your living room is the Tour de France. Take your bike outside and get your ass into the real world where power isn’t just a number. It’s earned.


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